MONTAG 19/12/2022
CROSSFIT
STRENGTH
15' E3MOM
5 heavy Deadlifts
WORKOUT
15' AMRAP
4-8-12-16-20...
Pull Ups
Push Press 20/15
Sit Ups
Front Squats 20/15
Burpee Box Jumps
DIENSTAG 20/12/2022
CROSSFIT
STRENGTH
Front Squat
7-7*-5-5*-3-3*
*Superset with: *AMRAP unbroken Wall Balls
WORKOUT
10 RFT
2 HSPUs (strict if possible)
*4 Snatches 25/17,5
6 Burpees
*change arm every RND!
Into RNDs of
1 HSPU (strict if possible)
*2 Snatches 25/17,5
3 Burpees
*alternating (1/1)
CF-INTERMEDIATE
STRENGTH
Front Squat
7-7*-5-5*-3-3*
*Superset with: *AMRAP unbroken Wall Balls
WORKOUT
8 RFT...
2 HSPUs (strict if possible)
*4 Snatches
6 Burpees
*change arm every RND!
Into 3 RNDs of
1 HSPU (strict if possible)
*2 Snatches
3 Burpees
*alternating (1/1)
MITTWOCH 21/12/2022
CROSSFIT
STRENGTH
15' E3MOM
6 heavy Push Press
*Superset with: 30-60'' Handstand Hold
WORKOUT
12' to get as far as possible
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15
Air Squats
Devil Press 15/10
*E2MOM: 5 T2B
DONNERSTAG 22/12/2022
CROSSFIT
STRENGTH
Back Squat
10-8-6-4-2
*Superset with: 10-12 DB-RDL´s
WORKOUT
For time...
21-15-9-3
Burpee Box Jumps
Pull Ups
*E2MOM: 7 Wall Balls 10/6
CF-INTERMEDIATE
STRENGTH
Back Squat
10-8-6-4-2
*Superset with: 10-12 DB-RDL´s
WORKOUT
For time...
15-9-6-3
Burpee Box Jumps
Pull Ups
*E2MOM: 7 Wall Balls 10/6
FREITAG 23/12/2022
CROSSFIT
STRENGTH
Bench Press
4 x 8-10
*Superset with: 10-12 Inclined Reverse Flys
WORKOUT
’’12 Days of Christmas’’
For time…
1 Deadlift 80/55
2 Burpees over the Bar
3 Wall Balls
4 T2B
5 Push Ups
6 Pull Ups
7 Box Jumps
8 KB-American Swings
9 Air Squats
10 Double Unders
11 HSPU´s
12 Devil Press 20/12,5
SAMSTAG 24/12/2022
HEILIG ABEND
REST DAY DES JAHRES
..oder free gym ;)
FROHE WEIHNACHTEN EUCH ALLEN <3
SONNTAG 25/12/2022
FREE GYM!
MONTAG 26/12/2022
FREE GYM!
DIENSTAG 27/12/2022
NORMALBETRIEB!